3 rounds for time:

• 400 meter run
• 21 Kettle Bell Swings (Rx 53.5/35)
• 12 pull ups

21-15-9
DL #215
HSPU
Burpees

3 Shoulder Press on the minute for 9 minutes at 60% of your 1RM

5 minutes Rest:

15 minute AMRAP

5 HSPU

10 HPC 135/95

Shuttle Run 5,10,15m

I did 95 on shoulder press and 7 1/3 rounds on the WOD.

I did 10 push-ups instead of 5 HSPU to give my shoulder a break

Five rounds for max reps of:
Body weight bench press --- scaled down to 45 lbs (=1/3 body weight, sad!)
Pull-ups --- scaled down to assisted pull-ups with the green belt

Total rep: 59 bench press and 46 pull-ups

Max Effort Squat Clean, 45# (technique is improving)

5 min Rest then:

5 Rounds

10 Reverse Wallball 20/14lb 10ft

20 MBC 20/14lb, 10 reps

10 Slamball 20lb

20 Double Unders, singles

For time:
400M Run
30 Pullups
21 Wall Ball
800M Run
30 TTB
21 Wall Ball
400M Run
30 Pullups
21 Wall Ball

2 power snatches on the minute for 10:00.
PR'd last 2 @ 205lbs.

Then:
20 KB swing @ 70lbs. x 5
Sled Push 100-200-300-400-500lbs.
20yds & back.

Record reps

10 min AMRAP (as many rounds as possible)

• 10 thrusters (95/65)
• Ring push-ups

6 + 5 pushups

Record reps

10 min AMRAP (as many rounds as possible)

• 10 thrusters (95/65)
• Ring push-ups (Hand release push ups)

5 rounds + 10T

Tabata Row: 652M

I'm sexy and I know it. Wiggle, wiggle, wiggle... yeah.

Record reps

10 min AMRAP (as many rounds as possible)

• 10 thrusters (95/65) 45
• Ring push-ups

Post: tabata row